New Year Resolutions: Neuroscience-Backed Steps to Setting God-Honoring Habits in 2026

The Cycle of the “New Year Slump”

Ah! New Year resolutions! An exciting time to set new goals and dreams to completely transform our lives for the better. We start brainstorming, journaling, and creating new routines and schedules in an attempt to create the dream life we so desperately desire. 

However, by the end of January and the beginning of February we start slacking off on our goals. Hitting the snooze button instead of going to the gym. Skipping the healthy meal for a quick bite at our local fast-food joint. Watching our new favorite tv show instead of spending time with God, like we had originally planned. 

But why does this happen? Why do we get so excited at the end of December and the beginning of the new year only to lose momentum before spring arrives? 

The reason? Dopamin 

As the tension builds, we dream of our endless new goals for a new and improved life. The anticipation continues to build, activating the release of dopamine. Dopamine gets us excited, activating the reward system of our brain. However, dopamine doesn’t create habits. It only creates excitement, euphoria, and motivation. So, by the end of January the prefrontal cortex (the logical part of our brain) starts to get tired and lose motivation. And at the same time, our brain (basial ganglia – the habit-forming part of the brain) hasn’t had enough time to fully install those habits into our system. 

Diet, prayer life, gym, social media – endless new goals created but no strong foundation to blossom from. This reminds me of Matthew 13 “Parable of the Sower”, when seeds are thrown on rocky soil. The seeds are quick to blossom and grow but the foundation does not contain the necessary components in order for the seeds to continue to thrive. So, they die out. 

In order to create these new habits that we know will radically transform our lives; we must understand God’s original design and function of our brain. Instead of working against our brain, creating unrealistic expectations and then shaming ourselves for “failing”, let’s learn how to work alongside God and use the very tools He gave us in order to thrive this new year! 

Romans 12:2 NIV

“Do not conform to the pattern of this world but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”

The Neuroscience of Habits: How the Brain Changes

Just like God created us out of malleable clay, we have the ability to mold and shape our brain to have new neural pathways. Our prefrontal cortex can power some great motivation, but only for a short period of time. Instead, we must rely on the Basal Ganglia which is responsible for our habits, which are automatic functions we already have programmed within our daily lives. So, the same way God states “His mercies are new every morning” in Lamentations 3:22-23 our brain is designed for a fresh start each day. 

Step 1: Identity Before Activity (The “Who” Before the “Do”)

What you say about yourself matters, and your brain notices. It’s not what you can do that helps motivate us to achieve our goals, it’s who you believe you are. Creating an identity based on the habits you want to achieve is far more effective than simple goals. For example, instead of just setting a goal of reading scripture, make an identity that reflects the habit you want to achieve. Become “someone who seeks God first” not just someone who reads the bible every day. 

Step 2: Use “Habit Stacking” to Anchor Your Faith

Over the years we develop natural habits and routines, and it can be overwhelming to try to operate in a completely new manner. So instead of creating all new habits, utilize the habits you already have and add your new goal in addition to your old one. For example, if you want to start eating healthier at work when you normally go out to eat, find a way to eat healthier while eating out. 

For example: After I (Current Habit), I will (New Holy Habit). 

Step 3: Manage the “Dopamine Loop” with Grace

Our brain is a powerhouse. It has many great tools we can use to help us achieve our goals. So instead of working against our brain, let’s work with it. Studies show that setting big goals often lead to cortisol spikes, increasing stress levels making us want to quit. However, if we break down our big goal into smaller goals that are easier to achieve, our brain releases dopamine helping continue to motivate us to keep progressing forward. So instead of focusing on the ending goal, find ways to break it down into smaller goals to maintain your motivation.

Step 4: Environment Over Willpower

Creating an environment for success could be the crucial last step in helping you reach your goals. In order to develop a new habit, we must foster an environment that supports this goal, not fight against it. For example, if you are wanting to start reading your bible at night more, placing your bible on your pillow will interrupt your old habit/routine loop. It will be significantly easier to remember to read your bible if it is on your pillow, compared to your old routine of leaving it on your desk. By integrating this new habit into your current routine, you stop trying to remember by integrating into your current habit loop. 

Conclusion: Relying on the Comforter

Setting new goals for the new year is more than temporary motivation, it’s an opportunity to invite God on your new year journey. God wants to be a part of your life’s journey, all the way down to the minor details. As we start to slow down and reflect on our goals for the new year, we can take a moment to discover the goals and ideas God has placed upon our hearts. So, this new year as we invite God into this new chapter of your life, let’s utilize the very tools He has given us in order to succeed. 

John 14:26 NIV

“But the Advocate, the Holy Spirit, whom the Father will send in my name, will teach you all things and will remind you of everything I have said to you.” 

Thank You

Thank you from the bottom of my heart! The continued support and encouragement each of you brings to this community motivates me to keep going. I hope this page continues to inspire you to dedicate your mental health to the Lord, no matter where you are in your journey.

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Everyone subscribed will receive a free worksheet to help you set your New Years Resolution goals for 2026!

We are also launching a 365-Day Mental Health Devotional Challenge on January 1st, 2026. Every day, I’ll be sharing a short devotional to help us ground our hearts and dedicate our days to our Heavenly Father.

I hope you have the best and most blessed day ever!

With Love,

Sierra Stratman MSW LMSW U/S PhD student at Liberty University